1. Abu na farko muna yi wa kai da fuska.
- Buɗe idanunku, ta da idon ku kuma a lokaci guda da karfi ku ƙetare harshenku. A cikin wannan matsayi, zamu zauna don 5-10 seconds, sa'an nan kuma maimaita 3-5 sau sau.
- Wannan aikin za a iya yi duka da zaune da tsaye, Tsayayya da sannu-sannu. Muna jefa kawunmu baya, kamar muna ƙoƙarin taɓawa. Muna jinkiri don huxu 5-10 kuma maimaita sau 3-5.
- Muna jinkirta kai tsaye a kai da baya, kuma, tare da babban burin kai, muna dindindin don hutu na 5-10. Yi maimaita sau 3-5.
- Sanya kafadun ka. Muna sanya karkatar da kai zuwa hagu zuwa tasha, muna tsayawa a cikin minti 5-10, sa'annan mu karkata zuwa dama, mun zauna na 5-10 seconds. Yi maimaita sau 3-5.
- Mun yi saurin juya kai zuwa hagu da kuma dama zuwa tasha, jinkirta don 5-10 seconds. Yi maimaita sau 3-5.
2. Ayyukan da aka yi amfani da su don kafadu da makamai:
- Girma matsakaicin kafadu zuwa kunnuwa. Rike na 15-10 kuma dawo zuwa matsayin al'ada. Kana buƙatar maimaita sau 3-5. A wurin aiki, ana iya yin haka yayin da kake zaune.
- Sannu a hankali muyi motsi. Sau 5 a daya hanya, 5 a wani.
- Don haɗa hannu a cikin kulle da kuma shimfiɗa, yayin da juya hannunka sama. Maimaita sau 5-10.
- An yi motsa jiki a tsaye. Rage ƙananan makamai da suka fito daga baya bayanku zuwa gidan. Kuma a cikin wannan halin, yi ƙungiyoyi masu juyayi na kungiyoyi.
- Kashe hannayen da aka rufe a gabanka da hannunka. Riƙe wannan matsayi na 5-10 seconds. Yi maimaita sau 3-5.
- Kulla hannayenka a kulle a gaban kai. A wannan yanayin, ya kamata a mike da gefe. Muna motsa ruwan wukake kuma mu riƙe matsayi na 5-10 seconds. Yi maimaita sau 3-5.
- Raga hannayenka sama da kanka, ka riƙe hannunka na hagu tare da hannun dama ka danna shi a kai. Sa'an nan kuma maimaita wannan ta daya hannun.
- Da hannun hagunka, ka riƙe hannun dama dama ka danna shi a gefen hagu. Haka muke yi tare da wannan bangaren. Maimaita sau da yawa.
3. Aiki da aka yi amfani da wuyan hannu da goge:
- Gyara sama, yatsunsu sun daidaita. Da farko mun tanƙwasa yatsunsu a wurin na biyu phalanx, dinger da clench hannuwanmu a cikin fists. Yi maimaita sau 3-5.
- Jada hannuwanka a cikin ƙyallen hannu, ɗaga babban yatsanka (kamar dai ka nuna "kyakkyawan"). Muna yin ƙungiyar motsi tare da yatsa.
- Ɗauki dama tare da hannun hagunka kuma ka yi ƙoƙarin tanƙwara shi zuwa tasha, to, har zuwa sama. Yi haka don wannan bangaren. Maimaita sau da yawa.
- Gwanar da buroshi a cikin yatsan ka kuma yi motsi tare da goge.
4. Yi koyi da baya:
- Ku zauna a tsaye kuma ku kama gwiwa. Raga kafar ka kuma yi ƙoƙarin tsoma shi kamar yadda ya yiwu. Canja kafar. Yi maimaita sau 3-5.
- An yi motsa jiki yayin da yake tsaye, kafafun kafa na dan kadan a gwiwoyi, dabino a kasan baya. Tana ƙoƙarin tura hannunmu a ƙasan baya tare da hannuwan mu, yayin da muka juya baya.
- Don haɗa hannayenka bisa kanka, kuma a cikin wannan matsayi muna lankwasa jikinka zuwa hagu, to, dama.
5. Lokaci don ƙafafun:
- An yi tsaye tsaye. Lean a kan kujera (tebur, bango), tanƙwara kafa a cikin gwiwa. Rike idon da kuma danna shi zuwa buttocks. Canja kafar.
- Yin tsayawa, hannaye a bayan baya. Saka kafar a kan kujera. Yarda jiki a kusa da gwiwa sosai. Riƙe. Maimaita da sauran kafa.
- Matsayi na matsayi, mai baya yana tsaye, an kafa kafa kafa. Raga kafa, riƙe shi dan kadan kuma rage shi. Canja kafar.
Ta'aziyya a wurin aiki za a iya yi ta hanyar karya kashi 3-5. Hakanan zaka iya yin aiki tare da dukan ƙungiya, sannan kuma dacewa a wurin aiki zai zama sana'ar ka mafi kyau a lokacin hutawa.